Iiresiphi ezi-5 zokutya ezenziwe ekhaya zezinja ezisempilweni

Ngenxa yamanqaku am okugqibela, apho ndinxibelelana ngokuthe ngqo nokutya okusekwe kukutya kwemizi-mveliso kunye neengxaki zempilo, zichaphazela inja yakho kunye noxinzelelo lwayo, ndinabahlobo kunye nabathengi abandibuze: kodwa uAntonio, Zondla ntoni izinja zakho?. Ukuze uphendule lo mbuzo, ndiza kwenza uthotho lweencwadi zokupheka, ngezindululo ezahlukeneyo zokupheka okunempilo kunye nokulinganisela kwezinja zakho.

Namhlanje ndikuphathele eyokuqala kwiincwadi zokupheka ezininzi ezinikezelwe ngokukodwa ukondla izinja zakho, kwaye apho ndiza kukunika khona, ngaphandle kweresiphi, umahluko othile ukuze uhlale unokhetho olongezelelekileyo. Ngaphandle kokunye, ndikushiya ne Iiresiphi ezi-5 zokutya ezenziwe ekhaya zezinja ezisempilweni.

Iingcebiso ezimbalwa ngaphambi kokuba uqale:

Ngaphambi kokuqala ngeeresiphi, ndiza kukunika iingcebiso ezimbalwa:

1. Ikhrayitheriya. Cinga ngendlela otya ngayo ukutya okugcinayo, kwaye ubomi benja yakho buya kuba njani kwindalo. Njengawe, awutyi ngokufanayo yonke imihla, ebengayi kutya ngokufanayo yonke imihla. Izinja zifuna ukutya okwahlukeneyo ukuze zibe sempilweni, kwaye kulapho ukugwetywa kwakho kungena khona. Ndiza kukunika ezinye ii-maxims kwaye ukusuka apho, zibonise kwaye ziphuhlise ukutya okubonayo ukuba wenze ngcono. Ngale nto kuya kuba kuhle ukuba usebenzise icebiso lam lesibini.
2. Bukela. Ngokujonga indlela abaziphatha ngayo kunye nokuhamba kwabo emathunjini, uya kubumba ukutya kwabo okufanelekileyo. Njengokuba ingezizo zonke izidlo ezingaziva mnandi kuxhomekeka kwixesha, usuku okanye imood, kuya kwenzeka okufanayo kuye. Ukuba ngequbuliso, umnika ifayibha eninzi ekutyeni kwakhe, uya kuba norhudo, nangona kunjalo, kuyinto eqhelekileyo ukuba angatyi kwanto inye, ngenye imini izitulo zakhe zinzima kwaye ezinye zithambile. Kuya kufuneka ufunde ukwahlula urhudo oluthile kusuleleko lwesisu. Ngexesha uza kuyenza igqibelele. Jonga ukuba kukho nasiphi na isithako esikunika isifo somzimba. Ukuba uza kongeza into entsha, yenze kancinci kancinci kwaye ubone ukuba uziva njani.
3. Funda. Jonga eyethu Isikhokelo sokondla

Iiresiphi zezinja ezisempilweni

Amanyathelo okuqala

Ndiza kuchaza ezinye iiresiphi zezinja ezindala, ezingenalo naluphi na uhlobo lweengxaki zempilo, kunye nenkqubo yazo yokulungiselela; Nangona kunjalo, ndiza kuqala ngokunika iingcebiso ezithile malunga nokutya kwenja yakho, ukuze kube lula kwaye kube lula ngakumbi kuwe ukuqala ukwenza iiresiphi zakhe.

Siza kwenza ukutya kwenja kube kanye ngenyanga, sithenge izithako kunye nokwenza iinxalenye esiza kuzigcina kwifriji.

Siza kukubonelela ngeendlela ezahlukeneyo zokutya, apho singayi kuyeka ukukunika ukutya, nangona siza kuzama ukukwenza kube ngowona mgangatho ubalaseleyo. Kungekudala ndiza kubhala inqaku apho ndiza kuthetha malunga nendlela yokukhetha ndicinga ngokuchanekileyo. Inja yethu iyakutya inyanga nenyanga, isabelo sayo esilungiselelwe, ndiyacinga, kunye nokutya okuseleyo. Sinokubandakanya uNaku ekudleni.

Into ebalulekileyo ekutyeni kwesilwanyana sethu yioyile yesalmon, eya kuthi ibonelele nge-omega 3 kunye ne-omega 6 acid eziyimfuneko emzimbeni wabo kwizidlo zabo. Kuyacetyiswa ukuba uyithenge ngeritha kwaye uyongeze kwizidlo zakho, ngokulandela imiyalelo yomenzi.

Ngalo lonke ixesha kufuneka uthathele ingqalelo ukutya kwayo ...

Ngaphakathi kwinto enokuba kukulungiselela ukutya ngokwakho, kukho umbono othile endifuna ukuwenza:

1. Iresiphi iya kuhlala ithwala njengomthetho, Iinxalenye ezi-3 zeprotein yezilwanyana, inxenye enye yeecarbohydrate ngohlobo lweesiriyeli kunye nenxalenye enye yeziqhamo okanye imifuno.
2. Ukuba uza kubandakanya amathambo ekutyeni kwakho, ziya kuhlala ziyinkukhu, izagwityi, intendele, umvundla, umvundla okanye izilwanyana ezincinci. Ungaze uthabathe inkomo okanye amathambo ehagu. Ezo kukuzonwabisa.
3. Ukuba awuzukubandakanya amathambo ekudleni kwakhe, kuya kufuneka umnike ndicinge amaxesha ama-3 ngeveki. Isondlo sinegalelo lecalcium kunye neeminerali eziyifunayo yonke imihla.
4. Ukuba uza kupheka ukutya kwakho, landela umgaqo wemizuzu emi-3. Ukuba uyapheka, kuphela imizuzu emi-3 emlilweni, ngokungathi uqhotse okanye ubhake. Imizuzu emi-3. Oku kwenzelwa ukuba ungalahli izakhamzimba ezisisiseko kubo.
5. Kufuneka upheke imifuno kancinci. Imizuzu emi-3 iya kwanela. Isiqhamo esiluhlaza.
6. Musa ukondla amaqanda ayo eluhlaza. Bapheke.
7. Yiya kwincinci ukuya ngaphezulu. Ungaqali ngokumnika isiqwenga senkukhu eziyi-300. Yinike kancinci kancinci.
8. Ungamnika intsalela yokutya kwakho. Akukho nto yenzekayo kwaye uya kufumana izondlo ezininzi.
9. Kulungile ukuba uzile ukutya iintsuku ezimbalwa ngenyanga.
10. Sukubandakanya ngaphezulu kwezithako ezi-3 okanye ezi-4 ekutyeni kwenja yakho ekuqaleni. Akuyomfuneko kwaye akazukuyetyisa kakuhle. Yiya kwincinci ukuya ngaphezulu.

Ukupheka kwezinja ezinempilo, ezisebenzayo

Ngoku ndiza kukubhalela iiresiphi ezi-5 ezilula zenja yakho:

Inkukhu yesibindi iOmelette eneRosemary kunye nesonka

Izithako:

• Amaqanda ali-1
• I-400gr yesibindi seNkukhu
• Iqhekeza lesonka esidala
• Isebe leRosemary elitsha

Pheka izibindi kwipunipoon yeoyile ye-oyile, ngaphezulu kobushushu obuphakathi imizuzu emi-3. Sinqumle i-rosemary kwaye sisitya, sibeka amaqanda, izibindi, i-rosemary kunye nesonka esidala, ebesiza kuba naso emanzini okwethutyana.
Sidibanisa zonke izithako kunye nokwenza i-omelette.
Le omelette yamkela iiyantlukwano ezinjengeesoseji, ityhuna, isardadi, izibindi zenyama ...
Ungayenza ukutya kunye nokuyimisa ngaphandle kwengxaki ukuyikhupha ngokokusebenziseka oza kukunika.
Sisitya esingabizi kakhulu, esingayi kufikelela kwi-5 eu.

Inkukhu ngelayisi

Izithako:

• 1 ikhilogremu yenkukhu yenkukhu
• I-300 gr yerayisi emdaka
• I-300 gr yomnqatha

Ulungiselela inkukhu, ebilisiweyo okanye eyosiweyo. Yipheke irayisi kunye neminqathe, uqiniseke ukuba uyayibilisa kancinci kunokuba iyimfuneko ukuze ipasiswe kwaye ke ikwazi ukuququzelela ukwenziwa kwesitatshi yinja. Nje ukuba yonke into ilungiselelwe, uyayixuba.
Esi sidlo siyavuma ukwahluka, ukutshintsha inkukhu yetyhuna, ityhuna, imackerel, isardadi, iisoseji, okanye amaqanda.
Le recipe inokulinganiswa ngokulula kunye neqhwa, kwaye ngaphandle kweengxaki.

Ukulunywa yi-Tuna kunye neSardines

Izithako:

• I-300 gr yeTuna enkonkxiweyo kunye neeSardines
• Imvuthuluka yesonka
• Amaqanda ama-3

Xuba kwisitya, amaqanda, ityhuna kunye nesardadi, kunye neesonka, kunye namanzi ashushu wenze umxube ofanayo. Ngale ntlama, wenza iibhola ezimalunga ne-50 gr, nangona usenokwahluka kubunzima ngokuthanda kwakho. Lungiselela amashwamshwam kwitreyi enesicoci kwaye upheke malunga nemizuzu eli-10 ngamandla aphakathi.
Ungahluka iresiphi, utshintshe ityhuna yenkukhu okanye yehagu kunye nenyama yenkomo.
Zombini intlama kunye nokutya okulula, okwenziwe kunye ngaphandle kokubhaka, kuyabanda kwaye kulula ukwahlula.

IMacaroni ene-veal

Izithako:

• I-300 gr yenkomo yenkomo
• I-200 gr yepasta entsha
• I-100 gr yeminqathe
• Iipunipoyi ezi-2 zetamato sauce

Sipheka i-veal. Siza kuthenga i-veal eceke kakhulu kwaye inamafutha amancinci kakhulu. Inyama siyisika kwiityhubhu kwaye siyifaka epanini apho bekuya kuthi ngaphambili sifudumeze ioyile yomnquma. Sinqumle iminqathe kwaye siyongeze epanini kunye nenyama. Sifaka yonke into malunga nemizuzu emi-3. Emva koko sidibanisa isiqingatha seglasi yamanzi kwaye masiyimise malunga nemizuzu eli-10. Emva koko songeza i-tomato sauce kwaye ugubungele. Siza kupheka ipasta ngokwahlukeneyo kwaye siyixube kunye silungele ukwahlula kunye nokuqandisa.

Ungahluka iresiphi ngandlela thile ngenye inyama okanye intlanzi, ukuba zezendalo (azikho enkonkxiweyo) sizipheka ngendlela efanayo ne-veal.

Amaqanda anerayisi kwiCarretero

Izithako:

• Isiqingatha seshumi amaqanda eenkukhu ezintsha
• 1 k Isifuba senkukhu
• I-300 gr yerayisi emdaka
• I-100 gr yomnqatha
• 100 gr Ipepile
• I-28 gr yeoyile yemifuno
• Isiqingatha seglasi yesosi yetumato
• Igalikhi

Siyaqhotsa igalikhi kwioyile kwipani yokupaka kubushushu obuphakathi. Sika iipepile kunye neminqathe kwaye uzifake malunga nemizuzu emi-3. Emva koko sidibanisa inyama epanini esikwe kwiityhubhu. Siyifry yonke enye imizuzu emi-3 kwaye ngesisa songeza amanzi ngaphandle kokuwogquma. Sibeka kubushushu obuphantsi kangangemizuzu eli-15. Songeza i-tomato sauce kwaye sisuse emlilweni. Sipheka amaqanda kunye nerayisi ngokwahlukeneyo. Nje ukuba yonke into igqityiwe, silinganisela size sifrize. Kwizahlulo, siya kuhlala sizama ukubeka kabini ubunzima benkuku kunerayisi.

Ngokwahluka kwesi sidlo, inkukhu inokufakwa endaweni efanelekileyo yenkomo okanye inyama yehagu, okanye umxube wezo zimbini. Singaphinda sithathe indawo yentlanzi ephekiweyo yendalo efana ne-hake okanye ikhowudi.

Isongezelelo sokutya

Ukuqinisekisa ukuba inja yethu inayo yonke into eyifunayo ekudleni kwayo, siza kuyenza ibe sisongezelelo sokutya, kulula, sitshiphu kwaye sisondlo kakhulu. Izinja zihlala zinengxaki yokungabikho kwe-vitamin B12 ekudleni kwazo. Oku kusilela kwesondlo akuhlali kukhokelela kwiingxaki zexesha elifutshane ezibonakalayo, nangona kunjalo, kunokukhokelela kuzo zonke iintlobo zeengxaki zexesha elide. Ngesi sizathu, iisardadi kwioyile yemifuno zingumthombo wendalo we-B12 kunye neCalcium kubahlobo bethu abanoboya.

Ewe, ngeesardines ezisenkonkxiweyo kunye nezinye iziqhamo ezitsha, sinokwenza isongezelelo sokutya esifanelekileyo kwiimfuno zesondlo senja yethu.

I-Sardines kunye neZithelo zokuTya ukutya

Izithako:

• 500 gr sardines enkonkxiweyo
• I-750 gr yeziqhamo ezitsha

Ukulungiselela:

Beka isardadi nayo yonke ioyile kwisitya. Yazisa kwakhona iziqhamo ezinqunqiweyo. Ngomxube, shaya yonke into ide ibe ngumxube.

Ungahluka iziqhamo ngemifuno, nangona kunjalo kufuneka iphekwe. Iingqayi zemifuno ephekiweyo ziya kuba ngumhlobo wakho omkhulu.

Ukuyilinganisela, singayibeka ecaleni komxhesho wokutya esiza kuwugcina, Oko kukuthi, kunye nomxhesho weeresiphi endizichazileyo ngasentla.

Intsalela yokutya kwethu

Ukutya kwethu okuseleyo, ziligalelo elifanelekileyo lezondlo zazo zonke iintlobo kukutya kwenja yethu. Nangona ingekho sengqiqweni okanye isempilweni, ukukhulisa ukutya kwenja yethu ngokumnika ukutya okuseleyo kuphela, ukubanika kube kanye okanye kabini ngeveki, kunexabiso lesondlo ekutyeni kwakhe.

Sukuba nexhala lokumane umnika iqhekeza lekhekhe osele nalo, iqhekeza letshokholethi, okanye ukukhotha ikhastadi esiyityileyo. Ngelixa kungalunganga ukuyenza yonke imihla, akukho nto yenzekayo simnika uvuyo ngohlobo lweelekese amaxesha ngamaxesha.

Iimpawu zokugqibela

Njengoko benditshilo ngaphambili kweli nqaku njengencwadi yekhaya iresiphi, yokondla inja yakho ngokufanelekileyo, okanye uyinika amathambo aluhlaza ekutyeni kwayo, apho iya kukhupha khona izimbiwa kunye necalcium, phakathi kwezinye izinto, kwaye kungenjalo Kuya kufuneka siyongeze ngandlela thile, nokuba kukutya kwethambo, okanye ngokuthe ngqo ngokunika ukutya.

UCarlos Alberto Gutierrez usixelela kwincwadi yakhe ethi, Homemade Natural Diets:

Akukho kunqongophala kwabantu abacela ukuba ndondle inja yabo kuphela kwisiseko sokutya okwenziwe ekhaya; Sele ndikuxelele, ngokubanzi
amava, andikukhuthazi. Nditshilo ukubaluleka kokwahluka, kuba ukwahluka
ikwaquka nokutya (ukutya okuthengiswayo).
Cinga ukuba ukutya okwenziwa ekhaya oza kukwenza akufezekanga, kwaye andizenzi ngathi kunjalo kuba ayisiyiyo
ikhona; ke, ukuze ube nokutya okusempilweni kwaye okulinganayo, kuyacetyiswa ukuba wazise ukutya okuthengiswayo,
ewe, zikumgangatho ophezulu kangangoko kunokwenzeka.

Ndingathanda ukwazisa ukuba ayisiyiyo eyokukhathazeka kakhulu ngokondla inja ebenza batye yonke imihla, kodwa malunga nokusebenza kunye nokubanika ukutya okunezondlo kwiimfuno zabo eziphakathi kwamandla ethu, ngokwexesha kunye nemali .

Isindululo endisenzayo kuwe silula: pheka kunye nomxhesho ngokweemfuno zesilwanyana sakho, esiya kuphawulwa ngokobunzima baso, ubudala, ubungakanani kunye nomsebenzi wemihla ngemihla esiwuphuhlisayo.

Omkhulu uCarlos Alberto Gutierrez weNutricionistadeperros.com, usinika isikhombisi malunga nobudlelwane phakathi kobunzima kunye nenani lokutya ekufuneka kunikezwe:

Kubalulekile, ngakumbi ekuqaleni, ukuba ube neenombolo ezithile zesalathiso. Ke ingakanani inja yabantu abadala ekufuneka itye ngeegram?
I-1,5 ukuya kwi-3% (ubunzima bokutya okuluhlaza) kobunzima bomzimba wakho. Malunga. Ndiyaphinda, malunga.
Inja kufuneka itye i-1,5 ukuya kwi-3% yobunzima bayo kukutya kwendalo ngosuku (Xa itya ukutya okwenziwe ekhaya).
Phantse. Inkulu inja, ipesenti encinci itya ngekhilogram yesisindo.

Funda umthetho wokuqala wesithupha: I-60% yokutya kwenja yakho kufuneka yenziwe ngamathambo enyama (amathambo anenyama efana namaphiko enkukhu, okanye imilenze yomvundla, njl.). Ngale nto sele unayo i-80% yendlela egutyungelweyo.

Ndiyakukhuthaza ukuba uphawule ikhalenda yokutya kwenja, oko kukuthi, lungisa iresiphi yakho okanye iiresiphi, imilinganiselo kwaye uyiqande. Ukuba awuzukubandakanya amathambo ekutyeni kwenja, mnike iintsuku ezi-3 ngeveki ndicinga ukuba.

Ndikunika umzekelo osebenzayo, izinja zam. Ndibanika malunga neentsuku ezi-4 zokutya kwendalo (apho ndibandakanya inyama yenkukhu okanye amathambo omvundla), iintsuku ezimbalwa ndondla okanye inyama enkonkxiweyo, kunye nosuku olunye okanye ezimbini ezishiyekileyo ekutyeni kwam, nazo, njengoko benditshilo ngaphambili, zilungile igalelo lezakhamzimba ezahlukileyo kukutya kwabo.

Njengoko ubona, izinja zam zinokutya okwahlukeneyo, apho ndingazukubanika yonke into, ngaphandle kokuba inja ibe yiThermomix. Ndibanika yonke into, ukanti andibaniki konke ngexesha elinye.

Kumanqaku azayo, ndiza kuthetha ngendlela yokukhetha ukutya ngokweemfuno zenja yethu, okanye iintsomi ezikhoyo ngokutya okuthile. Ndiyathembisa nezinye iincwadi zokupheka.

Ukuba ngaphezulu, enkosi, cebisa ukuba undwendwele iphepha lam I-Facebook Megacan-Imfundo yeemvakalelo yezinja kunye nabantu, Apho ndibhala khona iividiyo zithetha kumntu wokuqala malunga nemiba evela ngeenja kunye nemfundo yazo, kwaye ukuba unayo nayiphi na imibuzo, ndibuze ngaphandle kokucinga.

Ndiyabulisa kwaye unakekele izinja zakho.